Lying Face Down Plate Neck Resistance

What it is

This movement is a targeted exercise designed to build strength in your neck muscles. You perform it while lying face down on a flat bench, using a weight plate for resistance. It specifically isolates the muscles responsible for neck flexion and extension.

Technique tips

• Ensure your shoulders are positioned slightly past the bench edge.
• Maintain a secure grip on the weight plate throughout the movement.
• Lower your head slowly and with controlled deliberate motion.
• Breathe in as you lower your head and exhale as you raise it.
• Pause briefly at the top of the movement to feel the contraction.
• Start with a lighter weight plate to master proper form first.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.